WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Grace Workout

    For Time
    30 Clean and Jerk 135/95

    This is the second time ive done Grace.

    First time 3:23 @65lbs

    This time 3:28 RX 95bs!!

  • AMRepsAP: Thrusters, Pullups, & Burpees Workout

    Skill: Overhead Squat 3 sets increasing weight (45, 70, 95lbs)

    Strength:
    Back Squat 5 reps % of 250 max- 65%, 75%, 85% 10 reps

    WOD:

    5 Rounds for total reps:

    95/65lb thruster, 20 sec AMRAP Did 6-7reps each round
    Rest 45 seconds
    Pull-up, 25 sec AMRAP 10+ each round
    Rest 45 seconds
    Burpees, 20 sec AMRAP 6-7 reps each round.
    Rest 45 seconds

  • Snatch work Workout

    Muscle Snatch
    1-1-1-1-1
    Power Snatch
    1-1-1-1-1
    Squat Snatch
    1-1-1-1-1

    135,155,135

  • Helen Workout

    “Helen”

    3 Rounds

    400m Run

    21 KBS 1.5/1p

    12 Pull ups

  • 10-24-2011 The Bear Workout

    5 Sets of the Bear (7 reps == 1 set)

    Clean
    Front Squat
    Press
    Back Squat
    Press

    Increment weight in each set.

  • Fall Brawl WOD 2 Workout

    3 minute AMRAP w/ 1 minute rest in between exercises.

    Exercises:
    - Double unders
    - Row for distance
    - Front Squats @ 135#

    Each exercise was scored as a separate event.
    - 83
    - 816
    - 29

  • Fall Brawl WOD 3 Workout

    GTO Ladder
    - 20 sec to complete lift
    - 10 sec rest b/w lifts
    - Weights start at 95#, go up by intervals of 10#

    Failed 2x at 225#, couldn't get it cleaned 1st time, tried to squat clean 2nd time, just wasn't happening....

  • Fall Brawl WOD 4 Workout

    Alternating 1 minute rounds for 8 minutes of:
    - Push sled w/90# across field (approx 25yds), w/ remaining time (from 1 minute) AMRAP Wall ball (20# MB)
    - Push sled back across field, w/ remaining time AMRAP AKBS (53#KB)

  • "Sian" Benchmark WOD #2 Workout

    Bench­mark WOD week!

    Warm Up: Extended Joint Mobility

    Work: Bench­mark WOD #2 -“Sian“
    2,000M Row
    500 single jump rope
    2,000M Row
    500 single jump rope
    2,000M Row
    500 single jump rope

  • Run Workout

    Niles 5k